How To Build Lean Muscle

A common fitness goal for many people training at the gym is to build lean muscle; that is, to build muscle mass and tone the body without the fat. In order to build lean muscle, it is crucial to follow a strength based training routine, as well as to follow a balanced and healthy diet. Here are some more tips to help you build lean muscle effectively:

1.  Strength Training

One of the most important steps for building lean muscle is to focus on strength training, and in particular weightlifting.  Focus on weightlifting at least 2-3 times per week, focusing on all major muscle groups, including the shoulders, abdomen, chest, legs, and arms. Keep in mind that correct alignment and positioning is key to proper weightlifting and to avoiding injuries. Thus, do not start lifting weights blindly. First learn the proper technique before starting to train regularly.

2. Take Breaks on Alternate Days

It is essential to give your body a break in between strength training days. This allows your body to repair and build the muscle. Training every single day without any break can tire out and put a strain on your body, which will be counterproductive in training for a fit and healthy lean body.

3.  Push Your Limits

Real progress is made when you push your body past it’s limits when working out. This means that you should keep lifting weights until you find it difficult to make it past the last few reps. Doing too few reps will not allow your body to build muscle. However, it is important to keep in mind that there is a difference between an intense workout and a painful workout. While intensity is good for building lean muscle, if you feel extreme pain when working out then you should not continue. Pushing past your limits when experiencing pain can lead to serious injuries.

4. Stay Hydrated

When doing any type of training, it is essential to drink plenty of water. Staying hydrated will give your body the energy it needs to build muscles, and will reduce excess exhaustion and fatigue faced post-workout. As you train, you are likely to sweat and so it is necessary to replenish your body by drinking enough water.

5. Follow A Healthy Diet

A healthy and well-balanced diet is another important step when aiming to build lean muscle. Make sure to include plenty of fresh fruits and vegetables in your diet, as well as slow-digesting whole grains such as brown rice, quinoa, and rolled oats which will give you a supply of energy throughout the day. Furthermore, in order to build lean muscle, it is crucial to get enough protein in your diet. Foods with a high source of protein include eggs, poultry, lean beef, yogurt, cottage cheese, etc.. A high protein diet will help build lean muscle in no time.

How do you work on building lean muscle? Are there any specific exercises you follow? Comment below!